WEIGHT TRAINING FOR RUNNERS

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

MHExperts on January 15, 2011

Users:

157 (Find someone using this workout plan)

Comments:

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Workout Category:

Sports Performance, Total Body

Body Parts:

Thighs, Back, Abs, Shoulders

Tags:

total body

Description

Here’s a program to injury-proof your joints, strengthen your core, and build the power muscles that will help you maintain running form. Two days a week, ongoing.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Overhead Dumbbell Lunge	-	6	0
Back
Chinup	-	6	0
Scorpion	-	6	60
Thighs
Overhead Dumbbell Lunge	-	6	0
Back
Chinup	-	6	0
Scorpion	-	6	60
Abs
Side Jackknifes	-	10	30
Back
Back Extension with Lower Trap Raise	-	10	30
Abs
Side Jackknifes	-	10	30
Back
Back Extension with Lower Trap Raise	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-
Cool Down	0 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	45	-

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